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5 Yoga Poses for Pregnant Women

Having a baby is an amazing time that comes with lots of new challenges, both physically and emotionally. Yoga can help you feel your best during this special time. Prenatal yoga is a great way for expecting mothers to stay active and healthy during their pregnancy. Yoga can help with common pregnancy discomforts such as back pain and nausea, and can also help to prepare the body for childbirth. Prenatal yoga classes are typically gentle and focused on breath work and relaxation, making them a great option for pregnant women of all fitness levels.

Yoga is a good option for expectant mothers who want to stay active without putting too much strain on their bodies. There are many benefits of practicing yoga during pregnancy. Yoga can help to improve sleep, reduce stress and anxiety, and increase strength and flexibility. Pregnant women who practice yoga can also experience fewer labor complications and shorter labor.

Here are some yoga poses that you may try:

• Standing Side Stretch: Pregnant women can benefit from doing the standing side stretch pose. This pose helps to stretch the muscles in the back, shoulders, and chest. It also helps to open up the hips and pelvis, which can be helpful during childbirth. To do this pose, stand with your feet about shoulder-width apart and your hands on your hips. Then, raise your right arm up and over your head, reaching towards the left side. Bend your body to the left, and hold the stretch for 30 seconds. Repeat on the other side. 

• Bound angle pose: Bound Angle Pose (Baddha Konasana) is a yoga pose that is safe for pregnant women to do. It can help to ease back pain and fatigue, and can also help to improve circulation. This pose can also help in improving digestion. To practice the bound angle pose, sit on the floor with your legs bent and your feet touching. Then, slowly lean back and place your hands on the floor behind you for support. You can hold this position for up to five minutes.

• Cat cow pose: Cat-cow pose is a great yoga pose for pregnant women. It helps to stretch the back and neck, and also strengthens the core. The Cat-cow pose can help alleviate some of the common discomforts of pregnancy, like back pain and fatigue. It can also help improve your balance and flexibility in the spine and hips, which can be helpful during childbirth. To do this pose, got on your fours, move your stomach downwards, and lift and up your butt and head. Hold for 2 minutes. Next, lower your head to create an upward curve by lifting your stomach region, and hold for 2 minutes.

• Squats: Squats (Malasana) can help to increase the strength of the muscles around the pelvis, which can provide support for the baby and help to prevent back pain. They can also help to improve circulation and increase the flexibility of the joints. Here's a quick guide on how to do squats properly. To start, stand with your feet shoulder-width apart and your toes pointed forward. Then, lower your hips and bend your knees until your thighs are parallel to the ground. Keep your back straight and your core engaged throughout the movement. Once you reach the bottom of the squat, press through your heels to return to the starting position.

• Corpse pose: Corpse pose, or savasana, is a yoga pose that can help pregnant women relax. It is a restorative yoga pose that is safe for pregnant women to do. You can do a corpse pose at any stage of pregnancy. To do the corpse pose, simply lie on your back on the floor with your feet hip-width apart and your arms by your sides. Close your eyes and focus on your breath. Let your whole body relax and release any tension. Stay in the pose for 5-10 minutes.

Please ensure that you take utmost precaution while practicing these poses.

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